Calculate Total Calorie Needs
Even the most sedentary person will burn more than that just by smiling, laughing, or fidgeting. To get a better sense of how many calories your body uses in any given day, you need to factor in your activity level. To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

Continuing with our example, let’s assume you are lightly active. Multiply your BMR from above (1394.9) by 1.375 = 1918. This is the total number of calories you would need to Maintain your current weight.

IN GENERAL – To lose weight: To take off 1 pound per week, you need to create a “deficit” of 500 calories per day. You can do this by eating 250 fewer calories a day (for example, cut out a 20-ounce bottle of regular soda) and burning an extra 250 calories through physical activity (for example, walk for 2.5 miles). Another way to cut back on calories is to watch your portion sizes.